Mar 26 - Apr 1, 2018

WEEKLY GARAGE WOD's

SYNERGY GARAGE HOW TO:

Follow along on this blog or on SugarWOD and complete the day's workouts as seen for that day. Having said that, feel free to mix and match workouts from different days to "create your own" workout. It is NOT expected that you complete all of the workouts every week. You should have 2-3 rest days per week. 

Each day is accompanied by a video explaining the entire day's workouts, scalings, and any other important information for that day. Each video is broken up into sections allowing you to find the portion you want to watch without having to watch the entire video.


WEEKLY WARM-UP - 

Head Side to Side
Head Up and Down
Look Over Shoulder
Hugs
Ams Up/Down
Core Rotations
Hip Hinge
Squat to Stand

30-50 Air Squats
*Every 10 Squats pause in the bottom of for 10 seconds
10-30 Push-ups
*Every 2-5 Push-ups pause at the top for 10 seconds


MONDAY MAR 26

STRENGTH
4 sets
Bench Press, 2 reps, across
rest as needed
--------------------
4 sets
DB Bench/Floor Press, 5-10 reps
rest as needed
+
FULL
4 rounds
60 sec Box Jumps (24"/20")
30 sec Rest
60 sec Russian Twist (35/25)
30 sec Rest
60 sec Wallball (20/14)
3 min Rest
---------------------
SCALINGS
Box Jumps/Step-ups/Lunges
Russian Twist/KB/Plate/Hands
Wallball/Empty Bar Thrusters/Light DB Thrusters/KB
--------------------
BODYWEIGHT
4 rounds
60 sec Lunges
30 sec Rest
60 sec Russian Twist
30 sec Rest
60 sec Burpees
3 min Rest


TUESDAY MAR 27

STRENGTH
Deadlift, build to heavy 2 reps
rest as needed
--------------------
6 sets
DB Deadlift, 8-12 reps
rest as needed
+
Toolbox Tuesday
In 4 min, Max Handstand Hold
Rest 2 min
12 min EMOM
1st - 30s Squats
2nd - 30s Push-ups
3rd - 30s Pull-up
Rest 2 min
3 min AMRAP Burpees
Rest 2 min
9 min EMOM
1st - 30s Pistols
2nd - 30s Handstand Push-ups
3rd - 30s Ring Muscle-ups
Rest 2 min
In 4 min, Max Handstand Hold
--------------------
SCALINGS

Handstand Hold/Top Plank Hold
Push-ups/Elevated Hands Push-ups
Pull-up/Jumping Pull-up/Ring Row/Bentover Row/Strict Sit-ups
Pistols/To Box/On Box/Assisted/Step-up/Lunge
HSPU/Strict/Negative/Box/DB Push Press/BB Push Press/Push-ups
Ring Muscle-ups/Bar Muscle-ups/C2B/Pull-ups/Strict/Jumping/Ring Row/Bentover Row/Sit-ups
Handstand Hold/Top Plank Hold
--------------------
PROGRESSIONS
*Start with a manageable number of reps for each of the movements as we will be gradually increasing these reps each time we do this.
*Increase reps by 1 or 2 on movements that you successfully completed the previous time


WEDNESDAY MAR 28

FULL
3 Rounds
6 min AMRAP
6 DB Squat
6 DB Shoulder to Overhead
6 Bentover Row
Rest 3 min
*all with 50/35#
*continue where you left off from each round
--------------------
SCALINGS
All movements can be done with DB or KB as a scaling
--------------------
BODYWEIGHT
3 Rounds
6 min AMRAP
6 Squats
3 Inchworms
6 V-Snaps
Rest 3 min
*continue where you left off from each round


THURSDAY MAR 29

STRENGTH
4 sets
Front Squat, 2 reps, Across
rest as needed
--------------------
4 sets
Goblet Squat, 5-10 reps
rest as needed
+
FULL
3 Rounds
250m Row
21 DB Thrusters (30/20)
12 Chest to Bars
--------------------
SCALINGS
Row/Airbike 625m/Run 200m/1min cardio
DB Thrusters/KB/Light Bar/
Chest to Bar/Pull-ups/Jumping/Ring Row/Bentover Row
--------------------
BODYWEIGHT
3 Rounds
50 Jumping Jacks
21 Mountain Climbers (L+R=1)
12 Sit-ups


FRIDAY MAR 30

STRENGTH
Press, Build to heavy 2 reps
rest as needed
--------------------
6 sets
DB Press, 8-12 reps
rest as needed
+
3 sets
Pendlay Row, 5 reps, Across
rest as needed
--------------------
3 sets
DB Bentover Row, 8-12 reps
rest as needed
+
GunShow
In 10 min:
Build to heavy set of 7 of:
Curl to Press to Overhead Tri Extension
Rest 5 min
7 min AMRAP
5 Curl to Press to Overhead Tri Extension
5 DB Bentover Row
*use heaviest weight that you built to in the 10 minutes previous


SATURDAY MAR 31

STRENGTH
Snatch Complex
2 Power Snatch + 4 Overhead Squat
+
Clean Complex
2 Power Clean + 4 Front Squat
+
BootyBurn
5 Rounds
30sec Wall-sit
15 Squats
+
HardCore Abs
4 Rounds
30s Hollow Hold
10 Supermans
Rest 30s - 2 min


SUNDAY APR 1

FULL
For Time:
80 cal Row
Rest 3 min
THEN
3 Rounds
6 Power Cleans
6 Front Squats
6 Shoulder to Overhead
2 Thrusters
*at 115/75
Rest 3 min
THEN
3 Rounds
12 Lunges
4 Inchworms
12 Sit-ups
4 Burpees
--------------------
SCALINGS
80 cal Row/60 cal Airbike/300 Skips/60 Empty Bar Thrusters/100 Squats/
Power Clean/DB/KB
Front Squat/Goblet Squat
Shoulder to Overhead/DB/KB
Thrusters/DB/KB
--------------------
BODYWEIGHT
For Time:
100 Squats
Rest 3 min
THEN
3 Rounds
12 Lunges
4 Inchworms
12 Sit-ups
4 Burpees
Rest 3 min
THEN
3 Rounds
12 Lunges
4 Inchworms
12 Sit-ups
4 Burpees

Synergy Garage